diet review

Mr.Plough

Hi lads,

posted an exercise routine a while ago, was told i need to get my diet in order for people to be able to comment properly so here go's.

do people think i should be eating more/less, anything you would change?

im a 19 year old male, 6'1, and weigh just over 13 stone and my goal is to reach 12 stone.

Typical Diet as follows.

9am
1 boiled egg
1 slice brown toast w/ half pat of low fat butter.

12pm
1 bowl vegetable soup 2 slices brown granery bread
OR
Mixed chicken/tuna salad with 1 slice brown granery bread

half pat low fat butter per slice of bread
1 orange


3pm
Fruit juice smoothie consisting of rasperries, strawberries, blackberries

6pm
1 chicken fillet marinated in light soy & spices, baked.
mixed vegetables

9pm
100g strawberries/rasperries


this is for a typical non gym day. on gym days the 6pm meal would be something like a medium baked potato with vege and a dry chicken fillet with some ketchup(?) after the gym


excercise as follows

monday 60 - 90 minutes 5 a side football

tuesday - gym
Cardio until 250 calories burnt.
3 x 10 reps of;
bench press
pec deck
ab crunchs
bicep curls
wide grip chins
not sure of the names of the machines which work your legs, but the one where you sit down and straighten your legs, and the one where you lie down on stomach and bend your legs.

wednesday - same as monday

thursday - gym

friday - same as monday and wednesday.

sorry if that was a little vague.


all comments appreciated.

HammerHeadGym

In brief, that looks good, personally i'd go for something a little more substatial than soup and definitely give the ketchup a miss. There are loads of healthy alternative to ketchup in the sauce aisle. Also. I'm not a big fan of smoothies, I find all that carbs with no fibre makes me a bit sleepy and slugish. If that happens you too, just have some whole fruit, the fibre will stop the carbs goinbg straight into your bloodstream.

As for the workout, you appear to be doing twice as much chest as any other exercise so I would sugest you need to do a back exercise instead. Bent over rows or wide grip chins might be just what you need.

Hope this helps

Mr.Plough

sorry i do a back exercise but didn't know the name of it. pretty sure its the wide grip chin you were talking about. op edited

J.S. Pill

HammerHeadGym wrote:

Also. I'm not a big fan of smoothies, I find all that carbs with no fibre makes me a bit sleepy and slugish. If that happens you too, just have some whole fruit, the fibre will stop the carbs goinbg straight into your bloodstream.

I'd often feel very sluggish after drinking some mass gainer, no matter what time of the day. Would fruit or some other source of fibre do the job here too??

Esse85

Do you feel full throughout the day, because you dont eat much.

Instead of the 1 boiled egg you could have 4 egg whites with the toast, go for the second choice at 12 due to more protein, the soup isnt much good, try snacking on nuts like almonds throughout the day, add some healthy fats to your diet like oily fish, peanut butter.